Prepare the Ultimate Breakfast in Just Minutes

We all feel like there aren't enough hours in the day. That's why it's easy to skip out on breakfast and just grab those stale bagels from the break room instead. But your most important meal of the day doesn't have to be time-consuming. In fact, these quick bites should only take you a few minutes to put on your plate. Plus, you'll reap several health benefits that no powdered doughnut will ever provide.

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Fill up on Produce

A French study shows that increasing your vitamin C intake may lower your stroke risk. The vitamin regulates levels of nitric oxide, which aids bloodflow, says study author Stephane Vannier, M.D. To make sure you hit at least the recommended 90 milligrams a day, eat 1 cup of fruit salad made from any combo of oranges, strawberries, papaya, kiwi, and mango. All pack more nutrients than a supplement—and taste better, too.

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Chug Chocolate!

Come to the dark side. Milk mixed with high-fiber cocoa powder may help your cholesterol profile, say scientists in Spain. After drinking about 2 cups of the mixture every day for four weeks, people saw their HDL (good) cholesterol rise 6 percent more than when they drank plain moo juice. Credit cocoa's polyphenols, which may boost a major protein in HDL, says researcher Beatriz Sarria, Ph.D. Try Navitas Naturals powder ($10, navitasnaturals.com).

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Be an Egg Head

Crack open some brain food: Tyrosine may sharpen you mentally, a Dutch study found. People who consumed 2 grams of this amino acid—found in eggs and cheese—did 10 percent better on mental reflex tests than those who ate none. Study author Lorenza Colzato, Ph.D., says tyrosine may amp up production of dopamine, which is linked to brainpower. You'd need to eat eight large eggs to hit 2 grams of tyrosine, but a lower amount may provide some benefit.

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Quick Bite

This recipe for broccoli and fontoni frittata, adapted from the cookbook Brassicas, provides a nice dose of brain-boosting tyrosine.

Preheat the oven to 400°F. Heat a 10-inch oven-safe, nonstick pan over medium and add 2 Tbsp olive oil and 2 minced garlic cloves. When the garlic sizzles, add 2 cups of bite-size broccoli florets and cook until bright green, about 2 minutes. Stir in 1/4 tsp salt and 2 Tbsp water. Saute until the broccoli is tender, about 5 minutes. Top with 1 cup shredded fontina cheese and add six eggs beaten with 1/2 tsp salt. Cook until the eggs set around the edges, about 2 minutes, transfer to the oven, and bake until a knife tip inserted into the frittata comes out clean, 8 to 10 minutes. Carefully remove the hot pan using an oven mitt. Slice and serve. (Makes 4 servings)

Paul KitaPaul Kita is the Food & Nutrition Editor at Men's Health, where he has covered the science of eating healthfully and the art of cooking simply for more than 10 years.

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